Spilyay Tymoo
Warm Springs, Oregon
September 16, 1994 PAGE 7
Recipes for commodity foods prepared, sampled
by Norma L. Simpson
The last day of August I joined with the
Commodity Foods to provide Warm Springs
folks with some samples of dishes that are
made with commodity foods. The object of
the tasting demonstrations is to show how to
prepare the foods and dishes that they had
never made. One father with his young son
said he really liked to cook and was glad that
we had recipes for the treats that they watched
meprepare. -
The recipes were selected because of the
low level of fat, salt and sugar in casseroles
and salad. These recipes were taken from the
cookbook called QUICK & EASY
COMMODITY RECIPES for Foods
Distribution Program on Indian Reservations.
These recipes were developed and tested by
tribal members from 10 tribes, nutritionists,
extension agents all over the USA. At the
bottom of the recipes is the Nutrition
Information for one serving. You have to be
careful that you cat the size of the serving
that is given. In case of the 12 can serving of
scalloped corn, you might be tempted to eat
two servings which would mean that the
sodium content would double from 245
milligrams to 490 milligrams. And the fat
content would double from IS grams of fat to
30 grams of fat. Try green beans or spinach
vegetable choices to go along with traditional
roots to add more nutrients and color to the
menu.
In the case of the cold or hot macaroni and
meat salad recipe, you would see 1 cup of the
salad (or hot casserole) would double in fat,
but 2 cups of this recipe is a lot to eat if you
have other thing with the casserole. We
suggest that you try another vegetable like
spinach or carrots to give the meal a balance
of nutrients and more color to tempt the
family. To reduce the amount of salt, use
green pepper instead of pickle or relish.
Scalloped Corn
Makes 10 serving, 112 cup each
1 cup Dry egg mix
1 cup water
2 cans Cream-style corn
1 medium onion, chopped
1 cup rolled oats
2 tablespoons evaporated milk
14 teaspoon pepper
1. Turn on oven to 350 degrees F.
2. Beat egg mix and water until smooth in
a large bowl.
3. Add all other ingredients. Mix well.
4. Pour into lightly oiled baking dish.
5. Bake at 350 degrees F for about 1 hour,
until the top is light brown.
If you cook the scalloped corn in the
microwave, cook it for 2-3 minutes then stir
the casserole so that the food will not dry out
and curl in the dish.
Then cook for 9 minutes more. Test with
a fork to see if the casserole has cooked in
the center. If undercooked, try turning the
microwave dish upside down and cook 2
minutes more.
Nutrition information for each 12 cup
serving: Calories 113; Carbohydrates 10
grams; Protein 6 grams; Fat 8 grams;
Sodium 245 milligrams.
Cold or Hot Macaroni and Meat Salad
Makes 6 servings, 1 cup each
2 cups Macaroni, dry
12 can chicken or turkey or tuna
1 cup cheese, diced
14 cup celery, chopped
2 tablespoons onion, finely chopped.
14 cup evaporated milk
1 teaspoon prepared mustard
14 cup sweet pickle relish or chopped
pickles
12 can green peas or whole kernel corn or
carrots or 1-cup combination.
Using fresh, chopped green pepper in
place of relish will reduce the sodium in this
recipe.
1. Cook macaroni using directions on the
package.
2. Drain meat. Rinse under hot water to
take off extra fat. Drain again.
3. In a large bowl combine macaroni,
meat, cheese, celery and onion
4. Blend salad dressing, evaporated milk,
and mustard together in a small bowl.
5. Add to macaroni mixture. Mix well.
6. Gently stir pickle relish and drained
peas into macaroni mixture.
7. To serve cold, chill in the refrigerator
several hours. To serve hot, put into lightly
oiled casserole dish. Bake at 375 degrees F
for 30 to 35 minutes. ;,
Nutrition information for 1 cup: Calories
398; Carbohydrates 43 grams; Protein
22 grams; Fat - 15 grams; Sodium 740
milligrams.
EXTENSION
Information provided by:
OSU Extension
at Warm Springs
1110 Wasco Street
553-3238.
Arlene Boileau
Bob Pawelek
Norma Simpson
Crystal Winlshut
Tim Wojtusik
Clint Jacks
OSU Extension Staff:
4-H & Youth
Livestock
Home Economics
4-H Assistant
Agriculture
Staff Chair, Madras
The above individuals are devoted to extending research-based information from
Oregon State University to the people of Warm Springs in Agriculture, Home
Economics, 4-H Youth, Forestry, Community Development, Energy and Extension
Sea Grant programs. Oregon State University, United States Department of
Agriculture, Jefferson County and the Confederated Tribes of Warm Springs
cooperating. The Extension Service offers its programs and materials equally to all
people.
EDUCATION THAT WORKS FOR YOU
Booklet tells how to properly care for game meats
Hunters preparing to head to the field for
the 1994 season can take a new reference
booklet from the Oregon State University
(OSU) Extension Service with them, reports
Carolyn Raab, Extension foods and nutrition
specialist
"Big Game from Hunt to Home" gives
detailed steps about caring for game in the
Publications offer helpful information to readers
by Norma L. Simpson
Fascinating Facts
As you know, we receive several nutrition
and health magazines in the OSUWarm
Springs Extension office. Each month I go
through them to select articles that I think
will help you to have a healthy life by the
things that you can do at home. New
knowledge gives you control over your
healthy eating and can influence what others
do about your food choices.
Restaurants Modify Menus
The latest issue of the "University of
California a Berkeley Wellness Letter" has
two articles in the September 1994 issue.
"Three out of four restaurant chefs have
modified their menus over the past few years
to offer healthier alternatives, according to a
recent survey of 300 chefs across the county .
About 86 have reduced the fat content of at
least some of their entrees and appetizers;
72 have cut back on salt in all dishes; 54
are providing more vegetables with their
entrees; and 67 are using more fruit in their
desserts.
I think we al need to see that the foods we
eat away from home will not tempt us to eat
more than we need at each meal. Many
restaurants will allow you to substitute fatty
foods for more nutritious foods. I have found
one restaurant which allows me to substitute
the salad bar for the french fries. While I miss
the fries, I feel so much better when I eat a
spoon full of potato salad and 1 tablespoon of
salad dressing on the greens rather than 3
tablespoons of dressing that many restaurants
serve on the salad. Give it a try.
Do It Yourself Low-Fat Chicken
It's true that the government requires
growers and processors to live up to their
labels. So if a label says "low-fat," the chicken
should be low-fat. Given the price differential
for free-range chicken, however, you might
be forgiven a little skepticism.
In any case, whether a chicken is high in
fat or not, you needn't eat the fat. Most of the
fat is in the skin and just under it and is easily
removed. Unlike beef and pork, chicken meat
is not marbled. Thus you don't have to depend
on the grower. It's up to you to take the steps
to get low-fat chicken: Don't eat the skin;
Trim and discard all visible fat; Skim the pan
juices and stock and discard the fat; Eat the
white mean, not the dark.
Are free-range chickens worth the price,
usually double that of regular chicken? Some
people say they taste better. But these
chickens are not better for your health than
any other, and they're not more sanitary.
They must be handles in the kitchen as
carefully as any other. Raw chicken is often
contaminated with .salmonella and other
bacteria, whether the birds roam free or not
field as well as caring for the meat while it is
being transported and preparing cuts for home
use. Information about antelope, bear, deer
and elk is included in the handbook.
"How the kill is treated in the field is the
key to having good quality meat for the
family," Raab stresses. "That's why over
half of the publication is devoted to this
topic. Meat from big game animals is a
nutritious choice for family meals but only if
the carcass is handled carefully and the meat
is stored correctly."
Raab is co-author of "Big Game" with W.
Daniel Edge, OSU Extension wildlife
specialist, and Jan Busboom, Washington
State University Extension meat specialist.
Photos illustrate various steps in handling
the kill in the field as well as skinning, and
cutting up the carcass. A chart shows expected
yields of bone-in and boneless cuts from
field dressed weight
In the section on preparing game meat,
hunters and their families will find a chart
showing calories, protein, fat and cholesterol .
in serving of cooked meat The chart uses ,
beef as a comparison meat
There is also information about preparing
the meat for the table, including marinating,
cooking hints, and selected recipes.;
Information about preserving game meat by
freezing, canning, and drying is also included.
copies of "Big game from Hunt to Home," .
EC 1434, is available for $2.75 by mail from :
Publications Order, Agricultural
Communications, OSU Administrative
Services A422, Corvallis 97331-2119. We
need to charge for this publication in Warm ,
Springs as well. We have a few older
publications called "Boning out Your Deer"
that are free.
OSUWarm Springs Extension Service has lots of
different kinds of canning publications free in Warm
Springs.
Only the new wild game booklet has a charge.
We will also check the gauges of your pressure
canner for free. Please protect your family...have the
gauge tested every year.
Tight"
cigarettes not
really light
MYTH: Light cigarettes are "light"
. FACT: If you think you are getting less
tar, nicotine and carbon monoxide from
"low-yield" cigarettes and have thus
reducing your health risks, you are
probably kidding yourself. The amount
of tar and nicotine listed on the package
has little to do with the amount a person
inhales. The tobacco companies
measure cigarette yields by using
smoking machines, which take
standardized puffs. However, people
don't smoke that way, they usually
compensate for the low yield by puffing
more, inhaling deeper, and smoking the
cigarette down to the filter. They may
also smoke more cigarettes. For this
reason, the FTC is reexamining its
methods for measuring compounds in
cigarettes.
Thus studies have shown that there's
little correlation between stated nicotine
yields from various brands and the
nicotine levels measured in the blood of.
smokers. In effect, smokers are able to
get the same amount of nicotine, their
"fix," no matter what brand they smoke.
Recent Congressional hearings revealed
that the tobacco companies manipulate
nicotine yields in subtle ways to keep
smokers hooked.
The notion that "light" cigarettes are
safer has been shot down by a numberof
studies. For instance, 1989 study from
Boston University foundthat women who
smoked such cigarettes actually had a
slightly higher risk of heart attack (the
leading smoking-related illness) than
those who smoked stronger brands.
"Light" cigarettes are just one more
way the tobacco companies have misled
the public over the years.
Look in every corner for household hazardous waste
by Norma L. Simpson
On September 1, 1 ordered copies
of "What is Household Hazardous
Waste?" From the drawing in the
publication you can see the hazardous
wastes exit in many parts of the home,
inside and out.
For more information, call your
garbage hauler, your local
government solid water department,
or the Oregon Department of
Environmental Quality at 229-5913
or toll-free 1-800-452-401 1 . If you live
in the Portland area, call Metro, 224
5555. Ask tot household hazardous
waste information. .
The Department of Environmental
Quality said they would also send
some more detailed booklets. If you
would like the pamphlet, give us a
call at 553-2328
Where to find toxins
in your home
W THE GARAGKl
Artifmii Rjdtam fluriiet
OhmimI Rm pnvnuiivn
potiih bfine Clemen
Motor oil TnntmHefirortk.
GtuHae fluid
Dmctfwl
INTllIHOUSt;
I hMflw
I Wndkilkn
1 Swtmrain. pool
I rtcmkJi
I taucida
AMMnfefelMd Mon MM
dcanrn Ammottfnf
Omctoirn rWwn
SfMnmemn Mriidm J
Dniaduaerl PwiilMpoMl Jr
DftjdMucn 1.
MTOBYARDt
For more information, call your garbage hauler, your local government loJid waste department, or the Oregon Department of
Kmiroomental Quality at 229-59 13 or toll-free 1-80M52-4O1 1. If you live in the Portland area, call Metro, 224-5535. Aik for
household hazardous waste information.
Stockman's Roundup: Market wisely
Camp a huge success; appreciation goes to many
Bob Pawelek
OSU Extension Agent'
Livestock and Range
Wise Livestock Marketing
Not all horses and cattle are sold through
the auction yard these days anymore. The
stockman has various methods by which to
market his stock. There are now satellite
video auctions, where catUe are seen in the
pasture and bids are placed by phone. Order
buyers are also available, who buy direct
from the ranch. This method is becoming
popular, but it pays to be knowledgeable
about the buyer, as well as the method of
payment.
A cattle producer may wish to hang on to
some of his steers and sell them as yearlings.
This approach is called a "rollback," as more
pounds of beef are sold, but at a slightly
lower price than for weancr calves.
Horses are often bought and sold privately.
This is a desirable option for many stockmen.
However, some get non-payment problems
in return. Reduce your risk by using a few
precautions: 1) ask for cash (obviously). 2)
Verify the buyer's ability to pay by calling
his bank. 3) Retain title to livestock until
final payment is received. 4) Insist on other
acceptable methods of payment, such as wire
transfer, cashier's check, money order, letter
of credit or cash.
When selling by private treaty, a personal
check may be written. Make sure ail pertinent
information is on the check, including mailing
address, phone number, and date of birth. It
would be wise to jot down the auto license
number if you accept a check from someone
you've never done business with before.
Off The Subject
The Oregon Cattlemen 's Association will
be meeting in Portland September 21-23, at
the PDX Holiday Inn. The phone number to
register is 731-3200.
Was asked to remind folks about using
the corrals at the industrial site. You'll notice
a new sign posted up there, "one week only."
The Rockin' 4-H Club will be having its
first meeting on Monday, September 12,
5:30 p.m. at the 4-H pasture on Tenino road.
All are invited.
Some folds might be interested in getting
the youth on the North End interested in
Rocking' 4-H. We need volunteers.
Beginning in October, each Friday at noon
we will be having lunch time classes for
folks interested in livestock and range
management. The classes will be at the
Extension Office, and will include videos,
discussions, guest speakers, and fun. Next
issue will be a schedule of topics.
We will be doing the same at the fire hall
in Simnasho some weekday evenings
throughout the winter.
Congratulations to Gay Penhollow,
former Extension Agent here. Clay was
recently hired as a Planner for the Natural
Resources Department. Welcome back Clay.
by Arlene & Crystal
Getting ready for camp starts
with:
1 - box of positive attitudes
1 - bag of smiles
3 - sacks of slices up humor
2 23 - bottles of patience
Well, Warm Springs 4-H Wilderness
Enrichment Camp is over for another
year. There were 53 happy campers up at
Trout Lake. Kimiko Mitchell was the
cook with David & Frank Kalama
helping. A big thank you to the cooks at
camp. Campers and camp staff did not go
hungry.
Russell Charley restored the sweat
house and everyone that wanted to sweat
had that opportunity. Classes were well
received by the campers they learned
how to make chokers, teacher was Bob
Speakthunder, Basket Making teacher
Rose Mary Charley, learn new games
with teacher Jay Walsh. Lots of
swimming and getting dirty, playing in
the sun all day.
Willie Sahme was in charge of
swimming and helped with the new
games. Also breaking of camp and
loading the two ton truck on Sunday.
The Jr. Camp Counselors for this year
Lillian Heath, Derrick Palmer, Joseph
Martinez, Nicole Charley, Violet Heath,
Wendi Johnson, Jered Moses, Phyllis
Shawaway and Candace Heath.
THANKS for all your energy and hard
work. Each one of you contributed greatly
to the 1 994 Wilderness Enrichment camp
success. See you next year.
5 Mile hike up Ollalie Butte led by
Rick Krause and family. The hikes on
Friday went very well. These are the
hikers who make it up Ollalie Butte:
Jered Moses, Jenny Langnese, Michelle
Manion, Willie Danzuka, Tim Wajtusik,
Violet Heath, Steven Krause, Monet
Martinez, Phyllis Shawaway, Chasen
Walker, Kyle Wells, Foster Sahme,
Robert Allen, Louis Smith, Harold
Blackwolf, James Wolf, Pasha Smith,
CeCe Polk, Crisy Sanders, Falena
Kentura, Joseph Martinez, Tashina Smith,
Harley Andrews, Lula Smith, Kaliska
Smith, David White, Angela Sanders &
Frank Brunoe.
4 miles to Ollalie Lake: led by Russell
Charley, Sue Ryan, Arlene Boileau.
Penny Krause, Nicole Charley, Devery
Arthur, Tony Fultz, Stuart Thomas,
Robert Heath, Derrick Palmer, Shayla,
Daleena, Shelly Tasheenan, WinnerJoe,
Pete, Clara, Francine, Sheena Courtney,
Jenna, Leanne, Jessica, Tricia, Julia,
Wendi Johnson, Lillian Heath, Candace,
Casandra, Colleen & Reed Danzuka.
A SPECIAL thank-you to all of the
volunteer who help support this camp
and take time to help the Youth of Warm
Springs, Thanks to all of you Sue Ryan,
Rick Krause, Mary Smith, our medical
person who works at ML View Hospital,
day Penhollow, Frank Brunoe, Ken &
Heidi, Joe Winishut & Micky Boileau.
Also a big thank you to Community
Health Promotion for all your help and
support with the Warm Springs 4-H
Wilderness Enrichment Camp.
A very big thanks to Jeff Sanders,
Benny Heath, Howie Amett for helping
load the 2 ton truck on Sunday with all
the camp equipment
4-H RAINBOW DANCERS
Arlene Boileau and Crystal Winishut . ;.
would like to thank the Rainbow Dancers
& Parents for doing a super job at the
Oregon State Fair. There was several
fans that came to watch the Rainbow
Dancers and take pictures. We will be
dancing at Suttle Lake September 3, 1 994.
The Rainbow Dancers have done a super
job this summer. We are very proud to be
working with you. I would like to send '
special thanks to Mary Ann Meanus and -7
the Dry Creek drum for drumming for 7
our group at the State Fair. The singing :
went very well. We would also like to
dedicate the summer dancing to Verbena
Greene, you are in ourhearts and thoughts.
We love you, Verbena Greene.
For the future Rainbow Dancers and '
parents, we will start fund raising for the ,.:
Alaska trip during spring break of 1995.
If your intentions are to go to Alaska, this
will require a commitment on your part -
and a very dedicated amount of energy to
raise the amount of finances that will be , .
needed. There will be more information
in the near future. If you have any
questions call Crystal Winishut or Arlene .
Boileau at 553-32383229.